Start: This one demands some balance since you have no free hand with which to steady yourself. Resting a light barbell across your traps, stand on a low step with your heels off the edge. Keep your knees straight and your torso erect as you rise on the balls of your feet as high as you can.
Finish: Lower your heels as far past the level of the step as possible. Pause, then return to the starting position.